This is a simple meditation to relax and rejuvenate.

First, find a quiet place where you will not be disturbed. When you have done that, breathe in for 7, hold for 2, breathe out for 5. Do this for a couple of minutes. After about 5 minutes or so, imagine yourself under a tree, surrounded by nature. The sun hits you, and you feel a wave of energy pulsing through your body. It then leaves your body, and makes its way down deep into the soil and through the roots of the tree. That should have taken about 10-15 minutes. Ok, now breathe in for 7, hold for 2, and breathe out for 5. Take about 5 minutes doing that. Open your eyes, and SLOWLY get up. If you get up too fast, you could collapse because your body was “asleep” for a long time.

Hope you stay relaxed!

This is just a simple meditation. Great for beginners!

You might want to light some incense and/or candles if you have them.

Find a quiet place to sit, and get in a comfortable position. Clear your mind, only think about breathing. Breathe in for 7, hold for 2, breathe out for 5. Continue this for as long as you want. When you are done, slowly get up. If you get up too fast, you could collapse.

Take some time to meditate, especially the beginners!

Spiritual places: Nature, stress relief, and meditation

Ideas on how to find spiritual places and reconect with nature to enjoy serenity.

In times of stress we may turn to harmful means of comfort such as alcohol, drugs, overeating or other self-destructive behaviors. This in turn can cause us to become more depressed because we have compounded the problems we were originally seeking to escape. Often, we can become so worn down by our problems that we forget a whole world exists outside ourselves. Sometimes we lack to get the proper perspective on our problems because we have failed to connect with nature. There is a great part of our psyche that is soothed by the natural world around us and we fail to notice it because so much of it has been paved over in favor of larger cities and more office space. But city planners are starting to realize the effect a lack of natural habitat is having on our society. We are now starting to see a return to landscaping and green-space in new developments that are cropping up everywhere and there is a lot of wisdom in that.

Remember when you were young and climbed trees, played in the mud, picked flowers, played in the surf, and generally enjoyed communing with nature? Wasn’t it soothing to let your mind wander as you experienced the sight, smell and texture of everything the natural world had to offer? If you could return to your juvenile carefree lifestyle you would find that a lot of the cares and worries you have now would dissipate. In order to get some relief from a stressful world, every person must take it upon themselves to seek out their own spiritual places. That is to say, a special place in nature that moves you to reconnect with your spirit or inner self.

To find such a place involves a little bit of exploring and a little bit of reliving the past. If you can, try to remember a place you experienced as a child. It could be a campsite, a playground, your own backyard, a nearby creek or swimming hole or any other place you explored as a child. You may need to ask your parents or siblings of the names of places you visited in your travels if you can’t remember. If it is not possible to visit some of your childhood haunts then you need to replace them with like-minded places near you. Visit a stream, a forest grove, a hill, a lake, a mountain trail, a field, a bird habitat, a backyard garden or whatever moves you. When you go, take with you a notepad and write down some of your thoughts and feelings as you explore your surroundings. Ask yourself thought provoking questions about why the animals, the wind, the vegetation etc, behaves like it does. Meditate on the bigger questions of life. Study in great detail, the plants, insects, and life forms all around you. Make believe you are a child, experiencing all this for the first time. Concentrate on how it makes you feel. Revel in the beauty and glory of all that surrounds you. Tactually explore everything. Feel the bark, the moss, and the mud. Now, reflect on the sources of stress in your life. Ask yourself what importance they should play in your life.

When you return to your spiritual place frequently, you will automatically be reducing the importance you place on your problems. You will be making time to nurture you inner self and in so doing you will be redirecting your attention on to yourself and your loved ones. You can choose to visit your place either by yourself or with your family. If you choose to share it with your children you will be teaching them a valuable lesson on how to place importance and respect on their natural environment and more importantly, how to look inwardly to deal with stress, insecurity, strife and anger. You will be more relaxed to love and teach with patience and understanding and able to face problems with balance and good judgement. Nature has a way of centering you and clearing your mind to better equip you to deal with the true dilemma’s of life and recognize the former stresses for what they are, simple inconveniences. So make plans to find yourself a spiritual place and you will deeply enrich your life.

A five minute meditation exercise

Simple meditation exercise steps for beginners who may never have meditated before. It takes only five minutes to get started and enter a peaceful place.

I learned to mediate only three years ago but it has made a major impact on my life. Whenever I am tense or overwhelmed with the responsibilities of life I can turn to mediation for a few moments to clarify my thoughts and enter a place of peace.

Why do we need to meditate? This world is filled with anxiety, worry and frustration. Negative forces surround, especially on TV with the daily bad news playing into our fears. Meditation can bring us lasting peace. We crave meditation because we have an inner hunger for quiet in our soul. We are body, mind and soul and yet the soul part of us is usually neglected.

Meditation requires conscious effort. The mind must be calm and quiet to benefit from the few minutes you take to meditate. We need to empty ourselves in order for our inner being to reach a level of peace.

What is meditation? It is communication with the Divine or a oneness with the universe. All that anxiety we feel in life is when we have stepped away from our purpose and allowed negative thoughts to control us. Is mediation a form of prayer? For many of us it is. For others it is a way to find inner peace. Meditation and prayer are not mutually exclusive. How we mediate is an individual matter but I offer some suggestions which work for me.

Set up a schedule. Perhaps at first you will meditate only for five minutes in the morning before going to work. Have the preparations completed the evening before. Then in the morning you will have everything ready for your meditation without rushing around.

Suggested items to prepare ahead of time:

A fragrant candle

sea shells (picked by you or purchased)

incense

Light the candle. Light the incense. Take a deep breath and let the calming air into your soul. Breath out the negative thoughts and fears. Look at the sea shells and picture yourself relaxing at the ocean. You are a child. You are happy and carefree playing in the surf. Keep your eyes open so that your vision is centered on the candle and sea shells. If you close your eyes you might fall asleep. As you move into meditation your brain goes from fully awake alpha waves to beta, which is the beginning of the relaxation state.

What do you seek from the universe this morning? I like to start with a thankful heart grateful for my blessings and the new day. Then I dwell on positive aspects of the universe such as:LovePeaceWisdomSolace/comfortForgivenessThe scent of the incense helps with the purification as you breath in the positive and breath out the negatives.The sea shells help you think of a place where you can be a child again. Even if you’ve never been to the ocean, you can imagine it or a peaceful lake.The candle flame reminds you of the oneness of the universe or the divine.You can sit on your bed and mediate or sit in a comfortable chair. Don’t worry about the difficult lotus position. You do not need to do that to mediate. Relax your body. Be comfortable. Sitting in a chair or bed is okay but don’t lie down because you’ll probably fall asleep.Keep your breathing regular, slow and easy. Breath in the positive, breath out the negatives. Breath in power, exhale fear and worry.Feel at one with the universe. Rest in love. Accept the peace which surpasses understanding. Relax. Breath in, breath out. When you are ready end the meditation. You’ll find your day will go a lot more smoothly after you have begun with meditation even if you have only taken 5 minutes for this relaxation technique. You can add more minutes, or repeat this exercise later in the day.After you get into the habit of relaxing through meditation you can try to go deeper through guided imagery, but that is for another day.

Insight meditation techniques and how to achieve calm

Insight meditation is the age-old scientific technique ofmantra repetition coupled to active concentration, meant to bring spiritual and physical benefits.

How to meditate by walking

Walking is an active form of meditation useful for stress management and as a form of light exercise. This article shows you how to walk with a meditative mindset.

It is well known that meditation can reduce stress, increase feelings of well-being, improve concentration, and provide a stillpoint during hectic days. But what if you can’t sit still long enough to relax, or you equate formal meditation with spiritual practices that you just don’t “get”? The answer? Get outside and move! A walk outdoor can become a moving meditation if you allow yourself to do four things: become aware of your breathing, notice your surroundings, be attentive to your body’s movement, and take some time to reflect on your experience when you return home. A walking meditation is simply an exercise in awareness, therefore, I will refer to this exercise as “awareness walking.”

To begin, take notice of your breathing. Are you under stress and taking short shallow breaths without even knowing it? If so, take three slow, deep breaths – in through the nose, and out through the mouth. Taking a moment to focus on your breath is important because it signals to your body, mind, and spirit that you are entering a different space. You are separating yourself from your boss at work, screaming kids, an answering machine on overload, and the bathroom that needs cleaning. (If none of these stressors common to daily life fits, by all means, insert your own.) The bottom line is that you are going to put all of these things on hold for your walk. Believe me, they will be right there when you get back! Focusing on your breath helps you make that transition.

Next, step outside, and become aware of your environment. What season is it? Whether you are in a rural, urban, or suburban area, take a few minutes to listen to the noises around you. Feel the wind, sun, fog, or even light rain on your face. Look at the sky, trees, buildings, birds, animals or people that may be around. Take a few more deep breaths, and realize that you are a part of your environment, right where you are at that moment. This connection with the natural world helps to orient you on your path, both literally and metaphorically.

Paying attention to your body is the third step. Begin by scanning your body for any tension you may be holding. Common places are your neck and shoulders, solar plexus area, lower back, and legs. Try to breathe into any tight areas and picture the tension flowing through you and into the ground where it can be transformed into something else. Next, take notice of your posture. Walk in a way that is comfortable for you, but don’t slouch. You want your body to be as loose and uplifted as possible. Then, do what comes naturally – put one foot in front of the other. It is best to strive for a moderate pace. Remember, no speedwalking, as this is not a race. There is no set duration, though a minimum of ten to fifteen minutes is a good baseline. As you walk, pay attention to the experience of movement. Can you feel the muscles in your legs contracting and relaxing? How does the breeze feel on your face and body? Let your mind be as open as possible, being aware that it is during this time that all of the nagging stressors in your life will start screaming for your attention. That’s OK, let them come, notice them, but also let them pass.

Finally, when you come home, take five or ten minutes to reflect on your experience. This provides closure to your walk and allows you to transition from the world of your interconnected body, mind, and spirit to “ordinary time.” If you walked a winding path, what twists and turns are you experiencing in your life now? If you walked uphill, were you trudging? If so, what are you struggling with? Was an uphill walk easy? If so, where do you get your strength and stamina from. Did you feel exhilirated at any point in your journey? If so, what are you celebrating, or need to celebrate right now.

Awareness walking allows you to step out of everyday life for a short period of time in order to recharge. It is an ideal practice for action-oriented people, because you actively move with attention to the details of your body, and by extension, your life. Give it a try!

Learn meditation

Learning to meditate for beginners.

In this day and age of cell phones, beepers, PC’s, DVD’s and 50-hour workweeks, stress and tension management is more important than ever. How is one to survive the pace? One way for people to handle the stresses of the modern world and to achieve calmness and serenity is to practice the ancient art of meditation.

There are many forms of meditation including some types of yoga, transcendental and mantric meditation, just to name a few. Some people meditate in dance (yes, meditation in motion, so to speak) some people sit still or chant, some meditate in silence. With all the varieties, anyone can find a form they like.

Through meditation we have the opportunity to look within ourselves and find in ourselves the being that we are, or what we can be. Looking within in this deep state, we can help find answers to the questions that have vexed us in our everyday lives, and forgiveness and healing for hurts, both ones we create and those that are created by others. We can find direction, in some corner of our inner selves where we have felt previously lost in the hurry and worry of our daily life.

Although there are many styles of meditation, there are a few key points to be mindful of, namely where to do it, how to achieve it (breathing), clothing and position.

Where you meditate should be a quiet place, free of distractions. A busy office or the kids fighting in the next room will not provide an optimum circumstance. Use this time to truly “get away from it all” and plan to be alone and uninterrupted. If a full meditation period is not possible, a few moments in the shower or the office restroom engaged in quiet contemplation may help you resume the rest of a busy day with greater serenity.

Another point to consider is breathing. Most forms of meditation (not all) have some sort of focus on breathing technique. Generally, it is suggested to try to slow down the pace of your breathing but go for deeper breathing, in through your nose, hold for as long as comfortable, and then exhale through your mouth, feeling the release of tension with your outgoing breath.

The next point is what to wear. Be sure your clothing is comfortable and is neither too hot nor cold and it does not bind.

For position, you can sit on a chair or pillow, lie on a bed or sofa or just use the floor. Some even recommend kneeling if you can endure it, sitting back on your heals, your hands, palms up, resting in your lap. Whether indoors sitting in a recliner, or outdoors sitting on a rock, make sure it is a position you can maintain for several moments. Some even enjoy the easy movements of Tai Chi and find their inner self through engaging in this form.

For atmosphere, use lighting and scent to increase that feeling of serenity. Scented candles, incense or simmering potpourri can add elegant touches. Just be mindful that sometime people have been known to drift off or fall asleep while meditating, so make sure that there are no fire hazards that would require your attention.

The use of sound during meditation can be just the sound of your breath and the gentle beating of your heart, or it can be in the form of music, chanting or a guided meditation tape, which you can easily find or record for yourself.The most important thing about meditation is that you take time for yourself and come away with a feeling of calm and serenity. Whatever form you choose, make it your personal path to increased inner harmony and joy.

The healing meditation

A healing meditation can help anyone who is in physical or emotional pain. Find out what it is and how to do it.

The healing meditation is a special meditation designed to help people who are struggling with some kind of pain, either emotional or physical—and who isn’t? It can bring inner peace, healing, and answers to your most troubling questions. Magic? Nope, just good old meditation. You should do it alone in a place where you feel safe and comfortable, maybe your bedroom. You should sit quietly and turn your attention to your breath. Take several conscious, deep breaths. Focus your attention on your breath going into and out of your body. Let your mind quiet down.

Reflect on something, such as an issue, a concern, a question, a feeling, or a pain or problem that you would like to bring healing  too. If you sit quietly, you can actually feel that concern manifest itself somewhere in your body. Get a sense of that concern-you might feel it in your head, chest, stomach, or elsewhere. Feel the energy in your body as you reflect on that concern. Feel a connection to your concern. Notice what that feeling for the concern feels like in your body. Now focus on that feeling, whether it is pain, sadness, fright, whatever. Recognize the feelings you have when you intentionally bring awareness to your concern. You may have these feelings in your heart, body, or mind. Notice how you feel in your mind, body and/ or heart when you recognize those feelings. Notice what you become aware of.

Acknowledge and accept whatever it is you are feeling as you are feeling it in your heart, mind, or body. This is a deeper level of recognition, one you may not have previously allowed yourself to get to. Directly affirm and validate what you are feeling. Say to yourself,” Yes, I feel sad (or hurt or angry or whatever it is that you feel.) Notice what it is like to acknowledge your feeling in body and mind. What do you become aware of when you acknowledge your feeling in your mind and body?

Give your feelings all the room they need. Let them get as big as they want. It might help to imagine your feelings as a balloon in a football stadium. Imagine the balloon getting as big as it can, with you standing right next to it, allowing it to happen. Notice how you feel when you allow your feelings all the room they need; you might feel anxious, overwhelmed, or even peaceful. The point is to just feel whatever it is you feel.

Open yourself to your feeling, to this huge balloon. Imagine opening your arms as wide as they go and embracing the balloon, accepting it for what it is. Now imagine that you and your feelings, your balloon are one. Imagine that you are both pliable and can merge together. You are your feelings and they are you. How do you feel about that? This opening to your feelings allows resources to come to you in the form of, perhaps, a small inner voice speaking to you about your original concern. You may get some insight into your problem, or some other kind of message.You may be resistant to this type of meditation, especially if you have never really meditated before. You may feel silly. That’s ok—your resistance is not a problem; it’s just another feeling. If you start feeling resistance, bring your mindfulness to that resistance. Simply acknowledge the resistance and move on to the next step. If you can do this meditation with an open mind and an open heart, you will find that you hold the answers to all of your problems. You can find the answers if you just look.

Free guided meditation tips

Meditation done with partners is not only easy-it is ideal. This article provides a newcomer to meditation a great way to start-with a partner!

Meditation is by far, not easy, but with a few pointers and an “inner-guided” partner, it can be both fun, beneficial, and creative if the basic principles are met.

Of course, the prerequisite to beginning a meditation is to be stressed or anxious and in need of relaxation and rejuvenation!

To start – grab a partner. The “best” suited partners for meditation exercises are 1) opposite genders 2) partners with soft voices/demeanors. It is very important to feel comfortable with this partner and to have at least one partner be informed how to meditate and be willing to guide this meditation fluidly. Then, partner one can infuence and teach partner two and a “meditation partnership” is created.

Creating an atmosphere is the next step to preparing to meditate. Once you have a partner, try to create the most relaxing environment as is possible. Relaxing settings include: Dim lights, candles, soft music, incense, or anything aromatic (fragrant oil is very appropriate, too). The best way to arrange positioning between partners is to use two chairs. Partners should be seated upright with their feet flat on the floor and they should be facing eachother.

The next important factor in meditation is the breath. Partners should focus their full attention on breathing. Breaths should be slow and air should be taken through the nose and exhaled through the mouth. Eyes should be closed.

Start of Meditation with Your Partner (sample meditation with words):

Partner One: “Visualize a bright white ball of light shining on you like the sun. Now, visualize that loving and healing light coming down on you through the top of your head.”

Partner Two: Partner two’s concentration should be on breathing, visualizing and feeling the “white light.”

Partner One: “Now, make the light go through every pore and cell of your body from the top of your head to the bottom of your feet.”

Partner Two: Partner two should be trying to feel the white light surrounding and entering them and should also be visualizing positive images and thinking good thoughts.

Partner One: “You can call upon this light as much as you need-it will always serve you and renew you. See the light lifting you upwards into the sky, sun, clouds, etc.” (on and on…).

Partner Two: Partner two should be concentrating on the light and beginning to let thoughts, images, ideas and feelings emerge naturally. Color is very powerful and healing and should be incorporated whenever possible in the images.

The length of the meditation may go on for as long as the partners can sit. However, if partner two is starting to feel uncomfortable or is in pain, the meditation should come to a close at least for the first few meditations. Partners should switch places and partner two (who was meditating) should now get a chance to guide (partner one) into a unique and relaxing meditation now that he/she is aware how it is done.

Meditation tips: relaxing before you meditate

This article explains why it is necessary to relax before meditating and gives tips to relax both the body and mind.

Alternative health topics: incorporating meditation into your daily life

Improve the quality of your life by learning to meditate and developing a daily meditation practice.